Hi! I'm Chelle. Through Clean Eating and Exercise, I changed my life! I'm a real person, with a real life, I have a family, job, friends, and a passion for food & fitness. I've lost 80+ lbs, and kept them off for 8 years and I've competed in 2 Figure Competitions. Still battling injuries and arthritis, I'm proof YOU can do the impossible! Follow me and I'll show you how to live a life of health, balance, and goal achievement! Oh, and eat GREAT, too! ;-)

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Friday, August 30, 2013

Happy Friday, Friends!! It's crazy pack and load day here at the Stafford household, lol! The kids are out right now picking up the U-Haul, then it'll be time to load 'er up! I am refusing to think about the fact that Shi won't be making the return trip with us. I am, however, focusing on how exciting this is - my daughter setting up her first home with her husband.

As packing tape, bubble wrap and boxes move from room to room, I find myself making lists - then losing them. I know there are a million things I need to do, I just can't seem to put my finger on any of them. My friend Robin posted this today on facebook and it's wildly appropriate, lol.

Now on the the shameless begging. I'm about to ask you all for something... Here's the backstory:

I've worked for years to provide an internet resource for folks on the weight loss journey. It all started way back when on my family website - remember www.BillandChelle.com/fitness? That resource grew and grew, until it grew up ;-) and became www.RecipeForFitness.com and this blog. (You can learn more about the growth here) Over the years, I've spoken and emailed with hundreds and hundreds of people. Some became clients when I launched the business, others utilize the (abundant) free resources on the site. All have access to me through email - and there have been many, many (ok, countless!) emails. I love what I do, I love interacting with you all, and I love, love, LOVE hearing about progress and goals reached.

Unfortunately... I don't get to hear all those stories. Enough of them that I know it's working, that my work is helping others. But I want more. I recently was made aware of a couple who have used my website, resources and recipes to complete a lifestyle change -and the husband has lost over 100 lbs! Doesn't that sound like something I'd like to know? ;-)

So I'm asking...if you have a story to share, please share it! I'd love to share your stories (and photos if you're willing) on the website. Whether you've been a formal client, or if you've used the site as a resource, if you'd share your experience and allow me to share it on the site, I'd be grateful!

Here's the brass tacks... I quit my 'day-job', ya'll know this. I went full-time into RecipeForFitness.com to pursue my passion to help others reach their goals, to build a business that makes a difference in people's lives. While I love my work, love doesn't pay the bills ;-) I've put a lot into building my business... time, energy, and money. Those of you who have your own business know that it takes everything you've got. And I'm giving it everything I've got, but I need your help to get the word out - to let people know that Recipe For Fitness can help them reach their goals.

As it's just me, I'm limited in the number of custom plan clients I can have at any given time (though fyi, I do have one opening to start mid-September), but the downloadable meal plans in the store, and the free resources on the site- these are there for everyone. Can you help me let people know? Your stories, your journeys - shared - can make a huge difference for this small business, as well as serve to inspire others. If you've benefited from my work, my resources, my plans, even my workout playlists ;-) please, please share! You can post below, or email me directly.

Happy Friday, Friends!! It's crazy pack and load day here at the Stafford household, lol! The kids are out right now picking up the U-Haul, then it'll be time to load 'er up! I am refusing to think about the fact that Shi won't be making the return trip with us. I am, however, focusing on how exciting this is - my daughter setting up her first home with her husband.

As packing tape, bubble wrap and boxes move from room to room, I find myself making lists - then losing them. I know there are a million things I need to do, I just can't seem to put my finger on any of them. My friend Robin posted this today on facebook and it's wildly appropriate, lol.

Now on the the shameless begging. I'm about to ask you all for something... Here's the backstory:

I've worked for years to provide an internet resource for folks on the weight loss journey. It all started way back when on my family website - remember www.BillandChelle.com/fitness? That resource grew and grew, until it grew up ;-) and became www.RecipeForFitness.com and this blog. (You can learn more about the growth here) Over the years, I've spoken and emailed with hundreds and hundreds of people. Some became clients when I launched the business, others utilize the (abundant) free resources on the site. All have access to me through email - and there have been many, many (ok, countless!) emails. I love what I do, I love interacting with you all, and I love, love, LOVE hearing about progress and goals reached.

Unfortunately... I don't get to hear all those stories. Enough of them that I know it's working, that my work is helping others. But I want more. I recently was made aware of a couple who have used my website, resources and recipes to complete a lifestyle change -and the husband has lost over 100 lbs! Doesn't that sound like something I'd like to know? ;-)

So I'm asking...if you have a story to share, please share it! I'd love to share your stories (and photos if you're willing) on the website. Whether you've been a formal client, or if you've used the site as a resource, if you'd share your experience and allow me to share it on the site, I'd be grateful!

Here's the brass tacks... I quit my 'day-job', ya'll know this. I went full-time into RecipeForFitness.com to pursue my passion to help others reach their goals, to build a business that makes a difference in people's lives. While I love my work, love doesn't pay the bills ;-) I've put a lot into building my business... time, energy, and money. Those of you who have your own business know that it takes everything you've got. And I'm giving it everything I've got, but I need your help to get the word out - to let people know that Recipe For Fitness can help them reach their goals.

As it's just me, I'm limited in the number of custom plan clients I can have at any given time (though fyi, I do have one opening to start mid-September), but the downloadable meal plans in the store, and the free resources on the site- these are there for everyone. Can you help me let people know? Your stories, your journeys - shared - can make a huge difference for this small business, as well as serve to inspire others. If you've benefited from my work, my resources, my plans, even my workout playlists ;-) please, please share! You can post below, or email me directly.

Happy Friday, Friends!! It's crazy pack and load day here at the Stafford household, lol! The kids are out right now picking up the U-Haul, then it'll be time to load 'er up! I am refusing to think about the fact that Shi won't be making the return trip with us. I am, however, focusing on how exciting this is - my daughter setting up her first home with her husband.

As packing tape, bubble wrap and boxes move from room to room, I find myself making lists - then losing them. I know there are a million things I need to do, I just can't seem to put my finger on any of them. My friend Robin posted this today on facebook and it's wildly appropriate, lol.

Now on the the shameless begging. I'm about to ask you all for something... Here's the backstory:

I've worked for years to provide an internet resource for folks on the weight loss journey. It all started way back when on my family website - remember www.BillandChelle.com/fitness? That resource grew and grew, until it grew up ;-) and became www.RecipeForFitness.com and this blog. (You can learn more about the growth here) Over the years, I've spoken and emailed with hundreds and hundreds of people. Some became clients when I launched the business, others utilize the (abundant) free resources on the site. All have access to me through email - and there have been many, many (ok, countless!) emails. I love what I do, I love interacting with you all, and I love, love, LOVE hearing about progress and goals reached.

Unfortunately... I don't get to hear all those stories. Enough of them that I know it's working, that my work is helping others. But I want more. I recently was made aware of a couple who have used my website, resources and recipes to complete a lifestyle change -and the husband has lost over 100 lbs! Doesn't that sound like something I'd like to know? ;-)

So I'm asking...if you have a story to share, please share it! I'd love to share your stories (and photos if you're willing) on the website. Whether you've been a formal client, or if you've used the site as a resource, if you'd share your experience and allow me to share it on the site, I'd be grateful!

Here's the brass tacks... I quit my 'day-job', ya'll know this. I went full-time into RecipeForFitness.com to pursue my passion to help others reach their goals, to build a business that makes a difference in people's lives. While I love my work, love doesn't pay the bills ;-) I've put a lot into building my business... time, energy, and money. Those of you who have your own business know that it takes everything you've got. And I'm giving it everything I've got, but I need your help to get the word out - to let people know that Recipe For Fitness can help them reach their goals.

As it's just me, I'm limited in the number of custom plan clients I can have at any given time (though fyi, I do have one opening to start mid-September), but the downloadable meal plans in the store, and the free resources on the site- these are there for everyone. Can you help me let people know? Your stories, your journeys - shared - can make a huge difference for this small business, as well as serve to inspire others. If you've benefited from my work, my resources, my plans, even my workout playlists ;-) please, please share! You can post below, or email me directly.

Wednesday, August 28, 2013

We took the leap and landed safely! Following our daughter's beautiful wedding on the 17th, we have been BUSY! Shi has been packing like crazy, then there was the IKEA trip that wouldn't end, lol. Went in for a bed and came out with a bed, dresser, mattress, and couch set - among other things, haha. She had to beg a friend with a trailer to meet us there to transport it all back home. And back home... chaos reigns supreme! Just look at my office!

I mean, SERIOUSLY, right? LOL! First it was wedding central, now it's packing central. Hahaha!
My office is now relocated to the dining room table - which I am NOT showing you a photo of cuz' it's a freakin' mess! LOL.

While the packing fest rolls on, we've had other activities... Bethany's senior portrait shoot, for one. Shi took Bethany up to Payson to an old barn for photos and they're awesome!

My parents, who are staying here in AZ to help us remodel our new home, drove up there to watch the shoot.

I don't think they were expecting quite the 'scenic route' they got... the boys had a little fun, and this is what Dad's truck looked like when they were done...

Can you say, "OH MY!" ;-)

The photos turned out great, despite the mudbath, check out a few of my favorites, and if you'd like you can see the whole shoot on Shi's facebook page for her photography here:

We'll be packing up the Uhaul and whatever trucks/cars we need on Saturday (early) then heading to San Diego to get them moved in. I do not envy whoever gets nominated to put together all that IKEA furniture! LOL!

Monday was the big day... Closing! With all the paperwork and loan-work done, it was just a matter of doing a final walk through, then receiving keys! Woot! We hugged, cried a bit ;-) then went out back to stick our feet in OUR pool ;-)

Since then, we've been busy changing locks and tearing down that white pool fence you see above. Already the backyard has opened up! We toasted the new house with my favorite champagne, Wilson Creek Almond Champagne (regular champagne tastes funny to me, lol - and it makes me sneeze). Tomorrow we'll work on finishing some stuff up, meet with another contractor and begin setting our timeline for the remodel. The first phase will include knocking down some interior walls, putting in a sliding glass patio door (and maybe a few windows replaced), then tear out the flooring. We'll also be removing the current kitchen, building the new one, and putting in the new flooring. Second phase will focus on the master bedroom/bathroom/closet. Third phase is backyard. Fourth phase is my gym ;-)

After phase 1 is complete we should be ready to move-in! Here are some pics of the house as it is now...

This all goes away, lol! Tearing down the right side wall, gutting the kitchen,
and building my own!

Removing the wall to the right, and opening this up all the way to the back of the house.

Pool fence is partway down now! Can't wait until it's gone! Woot!

We've got a ton of work ahead of us! :-) And we can't wait to dig in! I'm using Houzz.com like a junkie, lol, and combing Pinterest for ideas, too. By the time we're done, we're never going to want to move! ;-)

WOOOHOOOO!!!!!!!

We took the leap and landed safely! Following our daughter's beautiful wedding on the 17th, we have been BUSY! Shi has been packing like crazy, then there was the IKEA trip that wouldn't end, lol. Went in for a bed and came out with a bed, dresser, mattress, and couch set - among other things, haha. She had to beg a friend with a trailer to meet us there to transport it all back home. And back home... chaos reigns supreme! Just look at my office!

I mean, SERIOUSLY, right? LOL! First it was wedding central, now it's packing central. Hahaha!
My office is now relocated to the dining room table - which I am NOT showing you a photo of cuz' it's a freakin' mess! LOL.

While the packing fest rolls on, we've had other activities... Bethany's senior portrait shoot, for one. Shi took Bethany up to Payson to an old barn for photos and they're awesome!

My parents, who are staying here in AZ to help us remodel our new home, drove up there to watch the shoot.

I don't think they were expecting quite the 'scenic route' they got... the boys had a little fun, and this is what Dad's truck looked like when they were done...

Can you say, "OH MY!" ;-)

The photos turned out great, despite the mudbath, check out a few of my favorites, and if you'd like you can see the whole shoot on Shi's facebook page for her photography here:

We'll be packing up the Uhaul and whatever trucks/cars we need on Saturday (early) then heading to San Diego to get them moved in. I do not envy whoever gets nominated to put together all that IKEA furniture! LOL!

Monday was the big day... Closing! With all the paperwork and loan-work done, it was just a matter of doing a final walk through, then receiving keys! Woot! We hugged, cried a bit ;-) then went out back to stick our feet in OUR pool ;-)

Since then, we've been busy changing locks and tearing down that white pool fence you see above. Already the backyard has opened up! We toasted the new house with my favorite champagne, Wilson Creek Almond Champagne (regular champagne tastes funny to me, lol - and it makes me sneeze). Tomorrow we'll work on finishing some stuff up, meet with another contractor and begin setting our timeline for the remodel. The first phase will include knocking down some interior walls, putting in a sliding glass patio door (and maybe a few windows replaced), then tear out the flooring. We'll also be removing the current kitchen, building the new one, and putting in the new flooring. Second phase will focus on the master bedroom/bathroom/closet. Third phase is backyard. Fourth phase is my gym ;-)

After phase 1 is complete we should be ready to move-in! Here are some pics of the house as it is now...

This all goes away, lol! Tearing down the right side wall, gutting the kitchen,
and building my own!

Removing the wall to the right, and opening this up all the way to the back of the house.

Pool fence is partway down now! Can't wait until it's gone! Woot!

We've got a ton of work ahead of us! :-) And we can't wait to dig in! I'm using Houzz.com like a junkie, lol, and combing Pinterest for ideas, too. By the time we're done, we're never going to want to move! ;-)

WOOOHOOOO!!!!!!!

We took the leap and landed safely! Following our daughter's beautiful wedding on the 17th, we have been BUSY! Shi has been packing like crazy, then there was the IKEA trip that wouldn't end, lol. Went in for a bed and came out with a bed, dresser, mattress, and couch set - among other things, haha. She had to beg a friend with a trailer to meet us there to transport it all back home. And back home... chaos reigns supreme! Just look at my office!

I mean, SERIOUSLY, right? LOL! First it was wedding central, now it's packing central. Hahaha!
My office is now relocated to the dining room table - which I am NOT showing you a photo of cuz' it's a freakin' mess! LOL.

While the packing fest rolls on, we've had other activities... Bethany's senior portrait shoot, for one. Shi took Bethany up to Payson to an old barn for photos and they're awesome!

My parents, who are staying here in AZ to help us remodel our new home, drove up there to watch the shoot.

I don't think they were expecting quite the 'scenic route' they got... the boys had a little fun, and this is what Dad's truck looked like when they were done...

Can you say, "OH MY!" ;-)

The photos turned out great, despite the mudbath, check out a few of my favorites, and if you'd like you can see the whole shoot on Shi's facebook page for her photography here:

We'll be packing up the Uhaul and whatever trucks/cars we need on Saturday (early) then heading to San Diego to get them moved in. I do not envy whoever gets nominated to put together all that IKEA furniture! LOL!

Monday was the big day... Closing! With all the paperwork and loan-work done, it was just a matter of doing a final walk through, then receiving keys! Woot! We hugged, cried a bit ;-) then went out back to stick our feet in OUR pool ;-)

Since then, we've been busy changing locks and tearing down that white pool fence you see above. Already the backyard has opened up! We toasted the new house with my favorite champagne, Wilson Creek Almond Champagne (regular champagne tastes funny to me, lol - and it makes me sneeze). Tomorrow we'll work on finishing some stuff up, meet with another contractor and begin setting our timeline for the remodel. The first phase will include knocking down some interior walls, putting in a sliding glass patio door (and maybe a few windows replaced), then tear out the flooring. We'll also be removing the current kitchen, building the new one, and putting in the new flooring. Second phase will focus on the master bedroom/bathroom/closet. Third phase is backyard. Fourth phase is my gym ;-)

After phase 1 is complete we should be ready to move-in! Here are some pics of the house as it is now...

This all goes away, lol! Tearing down the right side wall, gutting the kitchen,
and building my own!

Removing the wall to the right, and opening this up all the way to the back of the house.

Pool fence is partway down now! Can't wait until it's gone! Woot!

We've got a ton of work ahead of us! :-) And we can't wait to dig in! I'm using Houzz.com like a junkie, lol, and combing Pinterest for ideas, too. By the time we're done, we're never going to want to move! ;-)

Tuesday, August 27, 2013

Going way (haha, waaaaay) back to my childhood, popcorn has always been a favorite treat. Whether in the theater or chilling on the couch, something about watching a movie just begs for a bowl of popcorn. Having successfully navigated my Lifestyle Change (fat to fit! 80lbs gone forever!), I do occasionally indulge in an old fashioned buttery, salty bowl of popcorn ;-) but for the most part, when I want popcorn, I'll whip up a batch that not only keeps me on track, but also helps me reach my goals.

Not just for movie time, my popcorn is a great mobile snack - just bag it up and toss it in your cooler, gym bag, purse or whatever!

I've shared before how to make your own clean popcorn, but this is my favorite recipe... Protein Popcorn! It's a bit like a kettle-corn taste, and fully satisfying! The only things you need are a brown lunch bag, a microwave and 4 ingredients! Enjoy!

DIRECTIONS
Place kernels in a brown bag (lunch bag).
Fold over the top.
Microwave on high just until you hear the popping slow (too long and you'll scorch it and that is never a good smell, lol).
Pour coconut oil into a large bowl, add popcorn and toss.
Add protein powder and sea salt and toss until well coated. (You can also toss it all in a large ziploc and shake it to mix)
Serve!
*Save leftovers in a large ziploc or separate into small baggies for quick and easy snacks!

Going way (haha, waaaaay) back to my childhood, popcorn has always been a favorite treat. Whether in the theater or chilling on the couch, something about watching a movie just begs for a bowl of popcorn. Having successfully navigated my Lifestyle Change (fat to fit! 80lbs gone forever!), I do occasionally indulge in an old fashioned buttery, salty bowl of popcorn ;-) but for the most part, when I want popcorn, I'll whip up a batch that not only keeps me on track, but also helps me reach my goals.

Not just for movie time, my popcorn is a great mobile snack - just bag it up and toss it in your cooler, gym bag, purse or whatever!

I've shared before how to make your own clean popcorn, but this is my favorite recipe... Protein Popcorn! It's a bit like a kettle-corn taste, and fully satisfying! The only things you need are a brown lunch bag, a microwave and 4 ingredients! Enjoy!

DIRECTIONS
Place kernels in a brown bag (lunch bag).
Fold over the top.
Microwave on high just until you hear the popping slow (too long and you'll scorch it and that is never a good smell, lol).
Pour coconut oil into a large bowl, add popcorn and toss.
Add protein powder and sea salt and toss until well coated. (You can also toss it all in a large ziploc and shake it to mix)
Serve!
*Save leftovers in a large ziploc or separate into small baggies for quick and easy snacks!

Going way (haha, waaaaay) back to my childhood, popcorn has always been a favorite treat. Whether in the theater or chilling on the couch, something about watching a movie just begs for a bowl of popcorn. Having successfully navigated my Lifestyle Change (fat to fit! 80lbs gone forever!), I do occasionally indulge in an old fashioned buttery, salty bowl of popcorn ;-) but for the most part, when I want popcorn, I'll whip up a batch that not only keeps me on track, but also helps me reach my goals.

Not just for movie time, my popcorn is a great mobile snack - just bag it up and toss it in your cooler, gym bag, purse or whatever!

I've shared before how to make your own clean popcorn, but this is my favorite recipe... Protein Popcorn! It's a bit like a kettle-corn taste, and fully satisfying! The only things you need are a brown lunch bag, a microwave and 4 ingredients! Enjoy!

DIRECTIONS
Place kernels in a brown bag (lunch bag).
Fold over the top.
Microwave on high just until you hear the popping slow (too long and you'll scorch it and that is never a good smell, lol).
Pour coconut oil into a large bowl, add popcorn and toss.
Add protein powder and sea salt and toss until well coated. (You can also toss it all in a large ziploc and shake it to mix)
Serve!
*Save leftovers in a large ziploc or separate into small baggies for quick and easy snacks!

Thursday, August 22, 2013

After reading yesterday's blog, and linking over to read my RockStar's post (Dear Body) on her blog, The World's Greatest Trainer (aka Tabitha) wrote this wonderful response to RockStar from her body and gave me permission to post it here for you. I'll be honest with you and tell you I cried a bit when I read it, as there were some messages in there I needed to hear from my own body. Maybe you'll hear a message, too...

Dear Biggest Girl In The Ballroom,This is your body. I have heard your message loud and clear. While your words sting and hurt, I can understand why you have spewed them forth. Now it is my turn to spew forth words. First things first, I am on your side. As you already know, change is difficult and that goes double for me. You have to understand that I can’t change on the outside until I get things in order on the inside. Rest assured that with your continued hard work, I have begun to change. Eventually the changes I am making in my deep innermost layers will start to migrate outwards for the entire world to witness. Even though you can’t see them, they are there. I am working to the best of my ability directly proportional to the work that you make me do and the fuel that you feed me to do it. The main point is…what YOU do (workouts and eating) affects me, affects how I change and in turn affects the long term goal that you have set for the both of us. I also dream of the day when we can reach that goal, but we have to do this together. It is not you against me or vice versa. We are a team! We are inseparable! Through good and bad, success and failure, triumph and struggle. This pity party is over! It is time to move past it and start working together again. With that in mind, here is what I need that will help me help you. You ready? Ok, let’s go:

I like to be pushed, and pushed hard! - Every time we workout it has to be beyond our comfort zone. We have to jump a little bit outside of our box every time. For example, It is not enough to just complete 12 reps of an exercise. If we are aiming for 12, get there and can keep going…we need to keep going. Because if you can do 12 with good form then you can probably do 13….and so on…maybe up to 15, maybe to 18, maybe even to 22.5! The point is we don’t just stop at a number we stop when we get to our limit and we cannot do even one more rep with good safe form. Maybe we have to increase the weight. You have the control to challenge me. Do not step away from this challenge and do not be afraid of it. It is what I really really need to push past the times when I feel like there is no reason to change. Which brings me to my next tip.

Change things up! I am a very adaptable machine. I thrive on adapting to stress. Meaning, if you throw stress at me I am going to adapt to it so that the next time you apply the same stress I am going to be ready to handle it. Let me give you a secret...if you continue to change things up and present new challenges I have to continue to adapt. I have no choice. I have to change to deal with that new stress.

Don’t trust that stupid scale! - I get such a bad rap because of that stupid machine. It makes me look lazy and like I am not doing anything. Don’t get on it. Smash it. Throw it out. It does not tell even a FRACTION of the story of what is going on inside here. You have heard the saying “Don’t judge a book by it’s cover”? Well, I have a new one for you “Don’t judge fitness journey by a number on a scale”. You don’t know how much muscle I can or can’t build in a month. If I have been inactive for a long time and there are muscles that I need to build to get those workouts done, you are darn tootin’ that I am going to build it! (1lb, 5lbs, 10lbs) If I need it I need it! And once that muscle is built it will work in both our favors to burn off more calories when we are NOT in the gym. Instead, I want you to focus on how your clothes fit, measurements, personal bests, and photographs. Why use one silly stinking number to tell a whole story when there are so many other resources to paint a clearer picture? I am begging you to use them to our advantage.

Clean eating, Challenge, Change, Consistency, Commitment – As you can see my favorite letter in the alphabet is the letter “C”. I must have your word as your bond that you will adhere to all of these “C” words. When you “Blip”, I “Blip”. You admitted in your letter to me that you may not have been 100% committed to our journey together. But, YOU have to be. I need you to be. WE need you to be. OUR GOAL needs you to be. If it helps, write these “C” words down and post them all over the place. I mean EVERYWHERE! Whenever you feel like you are going to stray off the path, try to remember just one of them and repeat it over and over to yourself. Technically all you have to do is remember the letter “C”. You have to make it your favorite letter too! Our goals and our dreams depend on it.

You have to remember that this journey is 90% mental! You control me. I don’t control you. Take ownership of that control and continue to do everything you can...EVERYTHING YOU CAN to leave NOTHING ON THE TABLE! I believe in you and I hope that you still believe in me. Together we are a team. We have to stay that way. Without you, I don’t exist, and without me, you don’t either. I am here for you no matter what, and I will work with you as a team. It is not going to be easy, nothing worthwhile ever is. However, with your mind power and heart added to my physical power and ability we can move mountains! WE have to believe that…our goal depends on it!Love always,Your Body

After reading yesterday's blog, and linking over to read my RockStar's post (Dear Body) on her blog, The World's Greatest Trainer (aka Tabitha) wrote this wonderful response to RockStar from her body and gave me permission to post it here for you. I'll be honest with you and tell you I cried a bit when I read it, as there were some messages in there I needed to hear from my own body. Maybe you'll hear a message, too...

Dear Biggest Girl In The Ballroom,This is your body. I have heard your message loud and clear. While your words sting and hurt, I can understand why you have spewed them forth. Now it is my turn to spew forth words. First things first, I am on your side. As you already know, change is difficult and that goes double for me. You have to understand that I can’t change on the outside until I get things in order on the inside. Rest assured that with your continued hard work, I have begun to change. Eventually the changes I am making in my deep innermost layers will start to migrate outwards for the entire world to witness. Even though you can’t see them, they are there. I am working to the best of my ability directly proportional to the work that you make me do and the fuel that you feed me to do it. The main point is…what YOU do (workouts and eating) affects me, affects how I change and in turn affects the long term goal that you have set for the both of us. I also dream of the day when we can reach that goal, but we have to do this together. It is not you against me or vice versa. We are a team! We are inseparable! Through good and bad, success and failure, triumph and struggle. This pity party is over! It is time to move past it and start working together again. With that in mind, here is what I need that will help me help you. You ready? Ok, let’s go:

I like to be pushed, and pushed hard! - Every time we workout it has to be beyond our comfort zone. We have to jump a little bit outside of our box every time. For example, It is not enough to just complete 12 reps of an exercise. If we are aiming for 12, get there and can keep going…we need to keep going. Because if you can do 12 with good form then you can probably do 13….and so on…maybe up to 15, maybe to 18, maybe even to 22.5! The point is we don’t just stop at a number we stop when we get to our limit and we cannot do even one more rep with good safe form. Maybe we have to increase the weight. You have the control to challenge me. Do not step away from this challenge and do not be afraid of it. It is what I really really need to push past the times when I feel like there is no reason to change. Which brings me to my next tip.

Change things up! I am a very adaptable machine. I thrive on adapting to stress. Meaning, if you throw stress at me I am going to adapt to it so that the next time you apply the same stress I am going to be ready to handle it. Let me give you a secret...if you continue to change things up and present new challenges I have to continue to adapt. I have no choice. I have to change to deal with that new stress.

Don’t trust that stupid scale! - I get such a bad rap because of that stupid machine. It makes me look lazy and like I am not doing anything. Don’t get on it. Smash it. Throw it out. It does not tell even a FRACTION of the story of what is going on inside here. You have heard the saying “Don’t judge a book by it’s cover”? Well, I have a new one for you “Don’t judge fitness journey by a number on a scale”. You don’t know how much muscle I can or can’t build in a month. If I have been inactive for a long time and there are muscles that I need to build to get those workouts done, you are darn tootin’ that I am going to build it! (1lb, 5lbs, 10lbs) If I need it I need it! And once that muscle is built it will work in both our favors to burn off more calories when we are NOT in the gym. Instead, I want you to focus on how your clothes fit, measurements, personal bests, and photographs. Why use one silly stinking number to tell a whole story when there are so many other resources to paint a clearer picture? I am begging you to use them to our advantage.

Clean eating, Challenge, Change, Consistency, Commitment – As you can see my favorite letter in the alphabet is the letter “C”. I must have your word as your bond that you will adhere to all of these “C” words. When you “Blip”, I “Blip”. You admitted in your letter to me that you may not have been 100% committed to our journey together. But, YOU have to be. I need you to be. WE need you to be. OUR GOAL needs you to be. If it helps, write these “C” words down and post them all over the place. I mean EVERYWHERE! Whenever you feel like you are going to stray off the path, try to remember just one of them and repeat it over and over to yourself. Technically all you have to do is remember the letter “C”. You have to make it your favorite letter too! Our goals and our dreams depend on it.

You have to remember that this journey is 90% mental! You control me. I don’t control you. Take ownership of that control and continue to do everything you can...EVERYTHING YOU CAN to leave NOTHING ON THE TABLE! I believe in you and I hope that you still believe in me. Together we are a team. We have to stay that way. Without you, I don’t exist, and without me, you don’t either. I am here for you no matter what, and I will work with you as a team. It is not going to be easy, nothing worthwhile ever is. However, with your mind power and heart added to my physical power and ability we can move mountains! WE have to believe that…our goal depends on it!Love always,Your Body

After reading yesterday's blog, and linking over to read my RockStar's post (Dear Body) on her blog, The World's Greatest Trainer (aka Tabitha) wrote this wonderful response to RockStar from her body and gave me permission to post it here for you. I'll be honest with you and tell you I cried a bit when I read it, as there were some messages in there I needed to hear from my own body. Maybe you'll hear a message, too...

Dear Biggest Girl In The Ballroom,This is your body. I have heard your message loud and clear. While your words sting and hurt, I can understand why you have spewed them forth. Now it is my turn to spew forth words. First things first, I am on your side. As you already know, change is difficult and that goes double for me. You have to understand that I can’t change on the outside until I get things in order on the inside. Rest assured that with your continued hard work, I have begun to change. Eventually the changes I am making in my deep innermost layers will start to migrate outwards for the entire world to witness. Even though you can’t see them, they are there. I am working to the best of my ability directly proportional to the work that you make me do and the fuel that you feed me to do it. The main point is…what YOU do (workouts and eating) affects me, affects how I change and in turn affects the long term goal that you have set for the both of us. I also dream of the day when we can reach that goal, but we have to do this together. It is not you against me or vice versa. We are a team! We are inseparable! Through good and bad, success and failure, triumph and struggle. This pity party is over! It is time to move past it and start working together again. With that in mind, here is what I need that will help me help you. You ready? Ok, let’s go:

I like to be pushed, and pushed hard! - Every time we workout it has to be beyond our comfort zone. We have to jump a little bit outside of our box every time. For example, It is not enough to just complete 12 reps of an exercise. If we are aiming for 12, get there and can keep going…we need to keep going. Because if you can do 12 with good form then you can probably do 13….and so on…maybe up to 15, maybe to 18, maybe even to 22.5! The point is we don’t just stop at a number we stop when we get to our limit and we cannot do even one more rep with good safe form. Maybe we have to increase the weight. You have the control to challenge me. Do not step away from this challenge and do not be afraid of it. It is what I really really need to push past the times when I feel like there is no reason to change. Which brings me to my next tip.

Change things up! I am a very adaptable machine. I thrive on adapting to stress. Meaning, if you throw stress at me I am going to adapt to it so that the next time you apply the same stress I am going to be ready to handle it. Let me give you a secret...if you continue to change things up and present new challenges I have to continue to adapt. I have no choice. I have to change to deal with that new stress.

Don’t trust that stupid scale! - I get such a bad rap because of that stupid machine. It makes me look lazy and like I am not doing anything. Don’t get on it. Smash it. Throw it out. It does not tell even a FRACTION of the story of what is going on inside here. You have heard the saying “Don’t judge a book by it’s cover”? Well, I have a new one for you “Don’t judge fitness journey by a number on a scale”. You don’t know how much muscle I can or can’t build in a month. If I have been inactive for a long time and there are muscles that I need to build to get those workouts done, you are darn tootin’ that I am going to build it! (1lb, 5lbs, 10lbs) If I need it I need it! And once that muscle is built it will work in both our favors to burn off more calories when we are NOT in the gym. Instead, I want you to focus on how your clothes fit, measurements, personal bests, and photographs. Why use one silly stinking number to tell a whole story when there are so many other resources to paint a clearer picture? I am begging you to use them to our advantage.

Clean eating, Challenge, Change, Consistency, Commitment – As you can see my favorite letter in the alphabet is the letter “C”. I must have your word as your bond that you will adhere to all of these “C” words. When you “Blip”, I “Blip”. You admitted in your letter to me that you may not have been 100% committed to our journey together. But, YOU have to be. I need you to be. WE need you to be. OUR GOAL needs you to be. If it helps, write these “C” words down and post them all over the place. I mean EVERYWHERE! Whenever you feel like you are going to stray off the path, try to remember just one of them and repeat it over and over to yourself. Technically all you have to do is remember the letter “C”. You have to make it your favorite letter too! Our goals and our dreams depend on it.

You have to remember that this journey is 90% mental! You control me. I don’t control you. Take ownership of that control and continue to do everything you can...EVERYTHING YOU CAN to leave NOTHING ON THE TABLE! I believe in you and I hope that you still believe in me. Together we are a team. We have to stay that way. Without you, I don’t exist, and without me, you don’t either. I am here for you no matter what, and I will work with you as a team. It is not going to be easy, nothing worthwhile ever is. However, with your mind power and heart added to my physical power and ability we can move mountains! WE have to believe that…our goal depends on it!Love always,Your Body

Wednesday, August 21, 2013

It seems every time I turn around, I hear someone saying that muscle weighs more than fat. Where did this come from? I remember thinking it - and being set straight by The World's Greatest Trainer (aka Tabitha), and still I can't figure out where that belief started. It's simply not true. One pound of muscle weighs EXACTLY the same as one pound of fat, it just takes up a whole lot less space. It's weight... weight doesn't change depending on what's being weighed. Muscle, fat, chicken, concrete... one pound is still one pound.

I have this local client, I call her my RockStar. She is incredibly dedicated, a super-hard worker, focused on her goals. And she hates her body. I get it - I really do. I've been there. There's nothing easy about the journey to lose a large amount of weight. NOTHING easy. Anyone who tells you that losing weight is simply about food and exercise is either ignorant or lying. It's a mind game that can and will mess you up more than anything else in your life can. There is nothing worse, when you're trying to lose weight, than when you give it your all - every bit, leaving nothing on the table - you follow the meal plan, you do the work, the cardio - and... nothing. The scale doesn't budge, or if it does it goes the wrong way. It's disheartening, and infuriating. And it happens.

We live in a world of instant gratification, where our belief that change should be fast and dramatic is reinforced by television shows like Biggest Loser, or folks we see on the internet who are dropping 180 lbs in a year. It's not realistic. Kudos to the Loser's, but don't think for one minute they're doing this in a healthy way - or that they're successful in keeping the weight off. Look to the track record there. Yes, some do. Most don't. Major kudos to the man who's lost that 180 and is still going. Talk to me in 5 years and let's see where he's at. I'm NOT saying these folks can't or won't keep the weight off, but the odds are stacked against them when the process doesn't take time - time to learn what a healthy lifestyle is, time to adjust from former habits to 'losing weight' then on to living healthy and fit, time to retrain the brain and not just the body.

I know what it is to feel like nothing is changing, but change is more often slow and subtle. My RockStar is struggling with that. I see her each week, and each week I see change. She doesn't. She thinks maybe she feels some progress, that clothes are a bit looser, that movement is a tad easier, but overall - there are no bells and whistles. Last week I was ill and couldn't meet with her, so today marked two weeks since I'd seen her, and in that time she was dealt a blow by the scale that she couldn't wrap her mind around. Thinking that something had gone wrong, I headed to our meeting this morning to troubleshoot and redirect. When I saw her I thought, "wait, what?". She looks smaller. Her face has more definition, her shirt was baggier. She has more muscle and less fat. There WAS change, but because of that damn scale, she lost her sense of victory, of progress, her fragile grasp on hope. My soon-to-be-Tiny Dancer is well on her way to reaching her goals, but that stupid piece of household gadgetry is breaking her heart.

She poured out that heart on her own blog, writing a letter to her body. Her words shredded me, as I remember feeling the same during my own journey. Losing weight, transforming a life, it's not about simply watching the scale drop. It's about razing the building and starting fresh. It's brutal, and total. While I wept for her pain, I know - I KNOW that she will succeed. While this weigh in hurt, she's committed to the process. AND... the scale weight is not the betrayal she assumed it to be. Again, she has lost fat, has gained muscle. And NO, muscle does not weigh more than fat, but it DOES take up less space. Maybe the scale didn't show the progress, but it's there - I can SEE it! I wish I could lend her my eyes so that she could look and see, too. Her body is changing. It might be slow and subtle, but it is changing.

We (my RockStar and I) are taking the next four weeks to change up our strategy. Every so often you've just gotta shake things up ;-) and that's what we'll be doing. We've made some diet changes, some exercise changes, talked some things through, and we are loaded for bear. ;-) She's going to own these next four weeks, and while it will be hard and intense, it's worth it. At the end of this phase, she'll be four weeks closer to reaching goal; have four weeks of changes to add up and analyze. Four weeks of proving to herself that she's in it to win it. I already know she'll win. And I'm excited for the day when she knows it, too.

So what's the point in sharing all this? A - Muscle does NOT weigh more than fat. Stop saying that. Lol.

B - The scale is not the final word. I've recommended for years that if you're on a weight loss journey, take photos and measurements. Once a month, take a new pic, preferably in the same outfit. You don't have to show them to anyone, you don't even have to look at them (just make sure they're in focus). Take the pic and stick it in a folder. The day will come when you line them up, side by side, and YOU WILL SEE THE CHANGE. To this day, I still pull mine out periodically to remind myself of what I've accomplished (and that I never, ever want to go back). Give yourself that gift, even though right now it seems like a punishment. I promise you it's not and one day you'll be glad you have those photos.

C - The journey is hard, so very hard. Change is not always bright, shiny and supersonic. It takes time to make lasting changes, but it's time well spent. Don't short-change yourself. Give yourself the time it takes to reach your goals so that you can KEEP your goals.

It seems every time I turn around, I hear someone saying that muscle weighs more than fat. Where did this come from? I remember thinking it - and being set straight by The World's Greatest Trainer (aka Tabitha), and still I can't figure out where that belief started. It's simply not true. One pound of muscle weighs EXACTLY the same as one pound of fat, it just takes up a whole lot less space. It's weight... weight doesn't change depending on what's being weighed. Muscle, fat, chicken, concrete... one pound is still one pound.

I have this local client, I call her my RockStar. She is incredibly dedicated, a super-hard worker, focused on her goals. And she hates her body. I get it - I really do. I've been there. There's nothing easy about the journey to lose a large amount of weight. NOTHING easy. Anyone who tells you that losing weight is simply about food and exercise is either ignorant or lying. It's a mind game that can and will mess you up more than anything else in your life can. There is nothing worse, when you're trying to lose weight, than when you give it your all - every bit, leaving nothing on the table - you follow the meal plan, you do the work, the cardio - and... nothing. The scale doesn't budge, or if it does it goes the wrong way. It's disheartening, and infuriating. And it happens.

We live in a world of instant gratification, where our belief that change should be fast and dramatic is reinforced by television shows like Biggest Loser, or folks we see on the internet who are dropping 180 lbs in a year. It's not realistic. Kudos to the Loser's, but don't think for one minute they're doing this in a healthy way - or that they're successful in keeping the weight off. Look to the track record there. Yes, some do. Most don't. Major kudos to the man who's lost that 180 and is still going. Talk to me in 5 years and let's see where he's at. I'm NOT saying these folks can't or won't keep the weight off, but the odds are stacked against them when the process doesn't take time - time to learn what a healthy lifestyle is, time to adjust from former habits to 'losing weight' then on to living healthy and fit, time to retrain the brain and not just the body.

I know what it is to feel like nothing is changing, but change is more often slow and subtle. My RockStar is struggling with that. I see her each week, and each week I see change. She doesn't. She thinks maybe she feels some progress, that clothes are a bit looser, that movement is a tad easier, but overall - there are no bells and whistles. Last week I was ill and couldn't meet with her, so today marked two weeks since I'd seen her, and in that time she was dealt a blow by the scale that she couldn't wrap her mind around. Thinking that something had gone wrong, I headed to our meeting this morning to troubleshoot and redirect. When I saw her I thought, "wait, what?". She looks smaller. Her face has more definition, her shirt was baggier. She has more muscle and less fat. There WAS change, but because of that damn scale, she lost her sense of victory, of progress, her fragile grasp on hope. My soon-to-be-Tiny Dancer is well on her way to reaching her goals, but that stupid piece of household gadgetry is breaking her heart.

She poured out that heart on her own blog, writing a letter to her body. Her words shredded me, as I remember feeling the same during my own journey. Losing weight, transforming a life, it's not about simply watching the scale drop. It's about razing the building and starting fresh. It's brutal, and total. While I wept for her pain, I know - I KNOW that she will succeed. While this weigh in hurt, she's committed to the process. AND... the scale weight is not the betrayal she assumed it to be. Again, she has lost fat, has gained muscle. And NO, muscle does not weigh more than fat, but it DOES take up less space. Maybe the scale didn't show the progress, but it's there - I can SEE it! I wish I could lend her my eyes so that she could look and see, too. Her body is changing. It might be slow and subtle, but it is changing.

We (my RockStar and I) are taking the next four weeks to change up our strategy. Every so often you've just gotta shake things up ;-) and that's what we'll be doing. We've made some diet changes, some exercise changes, talked some things through, and we are loaded for bear. ;-) She's going to own these next four weeks, and while it will be hard and intense, it's worth it. At the end of this phase, she'll be four weeks closer to reaching goal; have four weeks of changes to add up and analyze. Four weeks of proving to herself that she's in it to win it. I already know she'll win. And I'm excited for the day when she knows it, too.

So what's the point in sharing all this? A - Muscle does NOT weigh more than fat. Stop saying that. Lol.

B - The scale is not the final word. I've recommended for years that if you're on a weight loss journey, take photos and measurements. Once a month, take a new pic, preferably in the same outfit. You don't have to show them to anyone, you don't even have to look at them (just make sure they're in focus). Take the pic and stick it in a folder. The day will come when you line them up, side by side, and YOU WILL SEE THE CHANGE. To this day, I still pull mine out periodically to remind myself of what I've accomplished (and that I never, ever want to go back). Give yourself that gift, even though right now it seems like a punishment. I promise you it's not and one day you'll be glad you have those photos.

C - The journey is hard, so very hard. Change is not always bright, shiny and supersonic. It takes time to make lasting changes, but it's time well spent. Don't short-change yourself. Give yourself the time it takes to reach your goals so that you can KEEP your goals.

It seems every time I turn around, I hear someone saying that muscle weighs more than fat. Where did this come from? I remember thinking it - and being set straight by The World's Greatest Trainer (aka Tabitha), and still I can't figure out where that belief started. It's simply not true. One pound of muscle weighs EXACTLY the same as one pound of fat, it just takes up a whole lot less space. It's weight... weight doesn't change depending on what's being weighed. Muscle, fat, chicken, concrete... one pound is still one pound.

I have this local client, I call her my RockStar. She is incredibly dedicated, a super-hard worker, focused on her goals. And she hates her body. I get it - I really do. I've been there. There's nothing easy about the journey to lose a large amount of weight. NOTHING easy. Anyone who tells you that losing weight is simply about food and exercise is either ignorant or lying. It's a mind game that can and will mess you up more than anything else in your life can. There is nothing worse, when you're trying to lose weight, than when you give it your all - every bit, leaving nothing on the table - you follow the meal plan, you do the work, the cardio - and... nothing. The scale doesn't budge, or if it does it goes the wrong way. It's disheartening, and infuriating. And it happens.

We live in a world of instant gratification, where our belief that change should be fast and dramatic is reinforced by television shows like Biggest Loser, or folks we see on the internet who are dropping 180 lbs in a year. It's not realistic. Kudos to the Loser's, but don't think for one minute they're doing this in a healthy way - or that they're successful in keeping the weight off. Look to the track record there. Yes, some do. Most don't. Major kudos to the man who's lost that 180 and is still going. Talk to me in 5 years and let's see where he's at. I'm NOT saying these folks can't or won't keep the weight off, but the odds are stacked against them when the process doesn't take time - time to learn what a healthy lifestyle is, time to adjust from former habits to 'losing weight' then on to living healthy and fit, time to retrain the brain and not just the body.

I know what it is to feel like nothing is changing, but change is more often slow and subtle. My RockStar is struggling with that. I see her each week, and each week I see change. She doesn't. She thinks maybe she feels some progress, that clothes are a bit looser, that movement is a tad easier, but overall - there are no bells and whistles. Last week I was ill and couldn't meet with her, so today marked two weeks since I'd seen her, and in that time she was dealt a blow by the scale that she couldn't wrap her mind around. Thinking that something had gone wrong, I headed to our meeting this morning to troubleshoot and redirect. When I saw her I thought, "wait, what?". She looks smaller. Her face has more definition, her shirt was baggier. She has more muscle and less fat. There WAS change, but because of that damn scale, she lost her sense of victory, of progress, her fragile grasp on hope. My soon-to-be-Tiny Dancer is well on her way to reaching her goals, but that stupid piece of household gadgetry is breaking her heart.

She poured out that heart on her own blog, writing a letter to her body. Her words shredded me, as I remember feeling the same during my own journey. Losing weight, transforming a life, it's not about simply watching the scale drop. It's about razing the building and starting fresh. It's brutal, and total. While I wept for her pain, I know - I KNOW that she will succeed. While this weigh in hurt, she's committed to the process. AND... the scale weight is not the betrayal she assumed it to be. Again, she has lost fat, has gained muscle. And NO, muscle does not weigh more than fat, but it DOES take up less space. Maybe the scale didn't show the progress, but it's there - I can SEE it! I wish I could lend her my eyes so that she could look and see, too. Her body is changing. It might be slow and subtle, but it is changing.

We (my RockStar and I) are taking the next four weeks to change up our strategy. Every so often you've just gotta shake things up ;-) and that's what we'll be doing. We've made some diet changes, some exercise changes, talked some things through, and we are loaded for bear. ;-) She's going to own these next four weeks, and while it will be hard and intense, it's worth it. At the end of this phase, she'll be four weeks closer to reaching goal; have four weeks of changes to add up and analyze. Four weeks of proving to herself that she's in it to win it. I already know she'll win. And I'm excited for the day when she knows it, too.

So what's the point in sharing all this? A - Muscle does NOT weigh more than fat. Stop saying that. Lol.

B - The scale is not the final word. I've recommended for years that if you're on a weight loss journey, take photos and measurements. Once a month, take a new pic, preferably in the same outfit. You don't have to show them to anyone, you don't even have to look at them (just make sure they're in focus). Take the pic and stick it in a folder. The day will come when you line them up, side by side, and YOU WILL SEE THE CHANGE. To this day, I still pull mine out periodically to remind myself of what I've accomplished (and that I never, ever want to go back). Give yourself that gift, even though right now it seems like a punishment. I promise you it's not and one day you'll be glad you have those photos.

C - The journey is hard, so very hard. Change is not always bright, shiny and supersonic. It takes time to make lasting changes, but it's time well spent. Don't short-change yourself. Give yourself the time it takes to reach your goals so that you can KEEP your goals.

Tuesday, August 20, 2013

I began to utilize a single-day food prep years ago, when I was working to lose weight. It's a routine that works for me, and keeps me organized. Years later, when I competed, having that habit saved me! As chaotic as competition life can be, knowing that my meals were ready to go was an enormous relief and stress reducer. Those of you who have/do compete, know what I mean... ever find your keys in the fridge? put the eggs away in the pantry? Anything that can reduce pressure, and spare a few carb-deprived brain cells, is a miracle. For me, that miracle came in the form of this single-day prep system. A few hours in the kitchen, once a week, will save many, many more throughout the week, and ensure that you have the clean eats you need, when you need them. I've created a tutorial to help you form your own One-Day Food Prep routine, if you haven't already. You'll find each step detailed and simplified, and ready for you to tweak to your own needs (follow the links below the outline).

Chelle's One-Day Food Prep

(aka The Counter of Chaos™)

Step 1 - Plan.

Build your menu for the coming week. If you receive store mailers, coupons or that kind of thing, gather them together with your cookbooks/magazines, etc. and plan out what you'll eat and when. (I'll give you a sample in just a bit). If you're on a meal plan (ie weight loss or competing), you'll want to pay extra attention to the Planning step to be certain your meals in the coming week meet your needs.

Step 2 - The Grocery List.

Make your grocery list. Go through each recipe and meal to log what you need to pick up. Cross check your list against store sales. Hint... shop seasonal! You'll save a ton of money if you buy your fruits and veggies in season. What's in season is what's on sale. Double-check your pantry shelves, and fridge, for anything you might need. Write it all down. Plan out your trip... I live in an area where I can do a big loop... If I want, I can hit Whole Foods, Costco, Wal-Mart, Safeway, Sprouts Farmer's Market, then home. I've got it routed so I can do it in a circle rather than zigzagging around town, wasting time and gas. Typically, though, I choose the two stores that will allow me to get everything on my list, and just hit those (usually Wal-Mart and Safeway). And don't forget to check your stock ofChampion Performance Pure Whey Plus!!

Step 3 - Shop.

Shop. Get it done, head back home... but stop! Don't put anything away! That's right... leave it all out on the counter (now you get the Counter of Chaos™ moniker, right?).

Step 4 - Prep.

Prep. Ready? We'll dig right in and get prepping! (I'll walk you through this on the sample page). Marinate, chop, bake, grill... trust me, this will save you major time during the week!

That's it! You're done! Your food is prepped for the whole week! You can load up your cooler or grab a meal in a snap, and getting dinner on the table... speedy! You've got this! Use my sample menu, grocery list and plan to create your own. Check out the recipes section for tasty meals, too! For you competitors/athletes, check out theTraining Recipes.

Ready? Here's what it looks like... follow the links below for step by step examples

I began to utilize a single-day food prep years ago, when I was working to lose weight. It's a routine that works for me, and keeps me organized. Years later, when I competed, having that habit saved me! As chaotic as competition life can be, knowing that my meals were ready to go was an enormous relief and stress reducer. Those of you who have/do compete, know what I mean... ever find your keys in the fridge? put the eggs away in the pantry? Anything that can reduce pressure, and spare a few carb-deprived brain cells, is a miracle. For me, that miracle came in the form of this single-day prep system. A few hours in the kitchen, once a week, will save many, many more throughout the week, and ensure that you have the clean eats you need, when you need them. I've created a tutorial to help you form your own One-Day Food Prep routine, if you haven't already. You'll find each step detailed and simplified, and ready for you to tweak to your own needs (follow the links below the outline).

Chelle's One-Day Food Prep

(aka The Counter of Chaos™)

Step 1 - Plan.

Build your menu for the coming week. If you receive store mailers, coupons or that kind of thing, gather them together with your cookbooks/magazines, etc. and plan out what you'll eat and when. (I'll give you a sample in just a bit). If you're on a meal plan (ie weight loss or competing), you'll want to pay extra attention to the Planning step to be certain your meals in the coming week meet your needs.

Step 2 - The Grocery List.

Make your grocery list. Go through each recipe and meal to log what you need to pick up. Cross check your list against store sales. Hint... shop seasonal! You'll save a ton of money if you buy your fruits and veggies in season. What's in season is what's on sale. Double-check your pantry shelves, and fridge, for anything you might need. Write it all down. Plan out your trip... I live in an area where I can do a big loop... If I want, I can hit Whole Foods, Costco, Wal-Mart, Safeway, Sprouts Farmer's Market, then home. I've got it routed so I can do it in a circle rather than zigzagging around town, wasting time and gas. Typically, though, I choose the two stores that will allow me to get everything on my list, and just hit those (usually Wal-Mart and Safeway). And don't forget to check your stock ofChampion Performance Pure Whey Plus!!

Step 3 - Shop.

Shop. Get it done, head back home... but stop! Don't put anything away! That's right... leave it all out on the counter (now you get the Counter of Chaos™ moniker, right?).

Step 4 - Prep.

Prep. Ready? We'll dig right in and get prepping! (I'll walk you through this on the sample page). Marinate, chop, bake, grill... trust me, this will save you major time during the week!

That's it! You're done! Your food is prepped for the whole week! You can load up your cooler or grab a meal in a snap, and getting dinner on the table... speedy! You've got this! Use my sample menu, grocery list and plan to create your own. Check out the recipes section for tasty meals, too! For you competitors/athletes, check out theTraining Recipes.

Ready? Here's what it looks like... follow the links below for step by step examples

I began to utilize a single-day food prep years ago, when I was working to lose weight. It's a routine that works for me, and keeps me organized. Years later, when I competed, having that habit saved me! As chaotic as competition life can be, knowing that my meals were ready to go was an enormous relief and stress reducer. Those of you who have/do compete, know what I mean... ever find your keys in the fridge? put the eggs away in the pantry? Anything that can reduce pressure, and spare a few carb-deprived brain cells, is a miracle. For me, that miracle came in the form of this single-day prep system. A few hours in the kitchen, once a week, will save many, many more throughout the week, and ensure that you have the clean eats you need, when you need them. I've created a tutorial to help you form your own One-Day Food Prep routine, if you haven't already. You'll find each step detailed and simplified, and ready for you to tweak to your own needs (follow the links below the outline).

Chelle's One-Day Food Prep

(aka The Counter of Chaos™)

Step 1 - Plan.

Build your menu for the coming week. If you receive store mailers, coupons or that kind of thing, gather them together with your cookbooks/magazines, etc. and plan out what you'll eat and when. (I'll give you a sample in just a bit). If you're on a meal plan (ie weight loss or competing), you'll want to pay extra attention to the Planning step to be certain your meals in the coming week meet your needs.

Step 2 - The Grocery List.

Make your grocery list. Go through each recipe and meal to log what you need to pick up. Cross check your list against store sales. Hint... shop seasonal! You'll save a ton of money if you buy your fruits and veggies in season. What's in season is what's on sale. Double-check your pantry shelves, and fridge, for anything you might need. Write it all down. Plan out your trip... I live in an area where I can do a big loop... If I want, I can hit Whole Foods, Costco, Wal-Mart, Safeway, Sprouts Farmer's Market, then home. I've got it routed so I can do it in a circle rather than zigzagging around town, wasting time and gas. Typically, though, I choose the two stores that will allow me to get everything on my list, and just hit those (usually Wal-Mart and Safeway). And don't forget to check your stock ofChampion Performance Pure Whey Plus!!

Step 3 - Shop.

Shop. Get it done, head back home... but stop! Don't put anything away! That's right... leave it all out on the counter (now you get the Counter of Chaos™ moniker, right?).

Step 4 - Prep.

Prep. Ready? We'll dig right in and get prepping! (I'll walk you through this on the sample page). Marinate, chop, bake, grill... trust me, this will save you major time during the week!

That's it! You're done! Your food is prepped for the whole week! You can load up your cooler or grab a meal in a snap, and getting dinner on the table... speedy! You've got this! Use my sample menu, grocery list and plan to create your own. Check out the recipes section for tasty meals, too! For you competitors/athletes, check out theTraining Recipes.

Ready? Here's what it looks like... follow the links below for step by step examples

Monday, August 19, 2013

What a wonderful, amazing, beautiful weekend we had! Family all arrived at various points last week, Friday morning us girls all headed to the salon for nails and toes ;-) Later that evening we had the rehearsal and dinner. It all went without a hitch, though it was, umm, warm, lol. 108 when we started the rehearsal. Oy! We got to visit and chat with family we haven't seen in way too long and really had a great time.

Me ;-)

My Mommy

Briana, Maid of Honor

The Bride!

Ariel (sister), Bridesmaid

Monica (Groom's Mom)

Bethany (sister), Bridesmaid

Treasuring the moment

All lined up and ready to go!

My parents

Shiloh, Greg and Bill

My Grandparents

Chatting with my Grandparents

Jared getting some marital advice from my Grandpa

Saturday, I came down the stairs to find Shiloh sitting cross-legged at the bottom wearing her PJ's and cookie monster hat. Couldn't sleep, she said. Don't know why that led to sitting at the bottom of the stairs wearing cookie monster, lol, but we got to enjoy some quiet time together before we had to start getting stuff done. Then we were off to the venue... makeup, hair, photos, girl-chaos reigned! ;-) The ceremony was wonderful - it suited Jared and Shiloh right down to the ground, and we got a sweet breeze and a bit of cloud cover so no one was overwhelmed by the heat (yay!!). The reception was one big party, and everyone had a great time. The kids were hysterical with some of their antics, and the speeches/toasts were heartwarming.

Shiloh did the first Father/Daughter dance with Greg, then came time for her Father/Daughter dance with Bill. He whipped out their matching cookie monster hats and she surprised us all by putting hers on without hesitation (you know how girls are about their hair, lol). It was beautiful and yes, I cried. Her love for Bill was evident and it was just incredible. She has told us that she would never settle for less than the type of relationship Bill and I have, and she certainly has found that soul-mate in Jared.

The party was a blast... I watched Jared and his Grandmother boogie on the dance floor, families visiting peacefully and just enjoying the moments, and Jared and Shiloh sparkling with love and joy. It was one of the greatest experiences of my life, to see my little girl transform into the woman she's become - then be able to share her with family and friends. They're so perfect for each other, Shi and Jared, and we are so excited to watch the future unfold for them!

Today they're in San Diego, filing all their paperwork with the Military, then Shiloh will fly back here Tuesday. Mad packing will ensue ;-) and then over Labor Day weekend, we'll help them move into their new apartment. And yes, I will probably cry.

There were so many family members and friends there to celebrate Jared and Shiloh's marriage, and of course, there was simply not enough time to visit with everyone. I'm still gathering photos (and if you're reading this, and you have some, please share!), and we'll be getting the pro-photos soon. But here are some more preliminary photos to share our special day with you.... (click on photos to view larger)

Brother and Sister ;-)

My Parents

Jared and Mom

The Grand Entrance

The centerpieces with the infamous 'Pin Frogs', LOL!

Me, Jamie, Sylvia and Stacey (Siblings)

Photo Booth Fun!

What a wonderful, amazing, beautiful weekend we had! Family all arrived at various points last week, Friday morning us girls all headed to the salon for nails and toes ;-) Later that evening we had the rehearsal and dinner. It all went without a hitch, though it was, umm, warm, lol. 108 when we started the rehearsal. Oy! We got to visit and chat with family we haven't seen in way too long and really had a great time.

Me ;-)

My Mommy

Briana, Maid of Honor

The Bride!

Ariel (sister), Bridesmaid

Monica (Groom's Mom)

Bethany (sister), Bridesmaid

Treasuring the moment

All lined up and ready to go!

My parents

Shiloh, Greg and Bill

My Grandparents

Chatting with my Grandparents

Jared getting some marital advice from my Grandpa

Saturday, I came down the stairs to find Shiloh sitting cross-legged at the bottom wearing her PJ's and cookie monster hat. Couldn't sleep, she said. Don't know why that led to sitting at the bottom of the stairs wearing cookie monster, lol, but we got to enjoy some quiet time together before we had to start getting stuff done. Then we were off to the venue... makeup, hair, photos, girl-chaos reigned! ;-) The ceremony was wonderful - it suited Jared and Shiloh right down to the ground, and we got a sweet breeze and a bit of cloud cover so no one was overwhelmed by the heat (yay!!). The reception was one big party, and everyone had a great time. The kids were hysterical with some of their antics, and the speeches/toasts were heartwarming.

Shiloh did the first Father/Daughter dance with Greg, then came time for her Father/Daughter dance with Bill. He whipped out their matching cookie monster hats and she surprised us all by putting hers on without hesitation (you know how girls are about their hair, lol). It was beautiful and yes, I cried. Her love for Bill was evident and it was just incredible. She has told us that she would never settle for less than the type of relationship Bill and I have, and she certainly has found that soul-mate in Jared.

The party was a blast... I watched Jared and his Grandmother boogie on the dance floor, families visiting peacefully and just enjoying the moments, and Jared and Shiloh sparkling with love and joy. It was one of the greatest experiences of my life, to see my little girl transform into the woman she's become - then be able to share her with family and friends. They're so perfect for each other, Shi and Jared, and we are so excited to watch the future unfold for them!

Today they're in San Diego, filing all their paperwork with the Military, then Shiloh will fly back here Tuesday. Mad packing will ensue ;-) and then over Labor Day weekend, we'll help them move into their new apartment. And yes, I will probably cry.

There were so many family members and friends there to celebrate Jared and Shiloh's marriage, and of course, there was simply not enough time to visit with everyone. I'm still gathering photos (and if you're reading this, and you have some, please share!), and we'll be getting the pro-photos soon. But here are some more preliminary photos to share our special day with you.... (click on photos to view larger)

Brother and Sister ;-)

My Parents

Jared and Mom

The Grand Entrance

The centerpieces with the infamous 'Pin Frogs', LOL!

Me, Jamie, Sylvia and Stacey (Siblings)

Photo Booth Fun!

What a wonderful, amazing, beautiful weekend we had! Family all arrived at various points last week, Friday morning us girls all headed to the salon for nails and toes ;-) Later that evening we had the rehearsal and dinner. It all went without a hitch, though it was, umm, warm, lol. 108 when we started the rehearsal. Oy! We got to visit and chat with family we haven't seen in way too long and really had a great time.

Me ;-)

My Mommy

Briana, Maid of Honor

The Bride!

Ariel (sister), Bridesmaid

Monica (Groom's Mom)

Bethany (sister), Bridesmaid

Treasuring the moment

All lined up and ready to go!

My parents

Shiloh, Greg and Bill

My Grandparents

Chatting with my Grandparents

Jared getting some marital advice from my Grandpa

Saturday, I came down the stairs to find Shiloh sitting cross-legged at the bottom wearing her PJ's and cookie monster hat. Couldn't sleep, she said. Don't know why that led to sitting at the bottom of the stairs wearing cookie monster, lol, but we got to enjoy some quiet time together before we had to start getting stuff done. Then we were off to the venue... makeup, hair, photos, girl-chaos reigned! ;-) The ceremony was wonderful - it suited Jared and Shiloh right down to the ground, and we got a sweet breeze and a bit of cloud cover so no one was overwhelmed by the heat (yay!!). The reception was one big party, and everyone had a great time. The kids were hysterical with some of their antics, and the speeches/toasts were heartwarming.

Shiloh did the first Father/Daughter dance with Greg, then came time for her Father/Daughter dance with Bill. He whipped out their matching cookie monster hats and she surprised us all by putting hers on without hesitation (you know how girls are about their hair, lol). It was beautiful and yes, I cried. Her love for Bill was evident and it was just incredible. She has told us that she would never settle for less than the type of relationship Bill and I have, and she certainly has found that soul-mate in Jared.

The party was a blast... I watched Jared and his Grandmother boogie on the dance floor, families visiting peacefully and just enjoying the moments, and Jared and Shiloh sparkling with love and joy. It was one of the greatest experiences of my life, to see my little girl transform into the woman she's become - then be able to share her with family and friends. They're so perfect for each other, Shi and Jared, and we are so excited to watch the future unfold for them!

Today they're in San Diego, filing all their paperwork with the Military, then Shiloh will fly back here Tuesday. Mad packing will ensue ;-) and then over Labor Day weekend, we'll help them move into their new apartment. And yes, I will probably cry.

There were so many family members and friends there to celebrate Jared and Shiloh's marriage, and of course, there was simply not enough time to visit with everyone. I'm still gathering photos (and if you're reading this, and you have some, please share!), and we'll be getting the pro-photos soon. But here are some more preliminary photos to share our special day with you.... (click on photos to view larger)

Tuesday, August 13, 2013

I'm not gonna lie. It's darn hot. I mean DARN hot. We're "enjoying" 108 degree days here in Scottsdale, and with little to no humidity, it's much like opening the oven door, after it's been set to broil, and singeing your eyebrows. Hot. While AC is a wonder, there's nothing better than ending the day with a big bowl of creamy ice cream, especially when that ice cream moves you closer to your goals. Most often, a training diet is extremely limited - but the protein shake is nearly always a constant. My ice cream recipes are based on the simple protein shake, but I've branched out from there - offering recipes that taste fantastic, and include ingredients that have no caloric or macro impact, but provide a variety of flavors that keep competition diet from being bland and boring. A few tips - Casein (a type of protein) will increase the 'creamy' in ice cream. You can add casein either with a protein powder that includes it, or with whole milk, greek yogurt, or even cottage cheese. Preparation - you can make my recipes with an ice cream maker, or with a simple ziploc bag. Simple and easy.Ingredients - know your boundaries. If your diet allows you to put it in a protein shake, you can put it in your ice cream.Here's one of my favorite Protein Ice Cream recipes, and you can find TONS more on my website (click here).

I'm not gonna lie. It's darn hot. I mean DARN hot. We're "enjoying" 108 degree days here in Scottsdale, and with little to no humidity, it's much like opening the oven door, after it's been set to broil, and singeing your eyebrows. Hot. While AC is a wonder, there's nothing better than ending the day with a big bowl of creamy ice cream, especially when that ice cream moves you closer to your goals. Most often, a training diet is extremely limited - but the protein shake is nearly always a constant. My ice cream recipes are based on the simple protein shake, but I've branched out from there - offering recipes that taste fantastic, and include ingredients that have no caloric or macro impact, but provide a variety of flavors that keep competition diet from being bland and boring. A few tips - Casein (a type of protein) will increase the 'creamy' in ice cream. You can add casein either with a protein powder that includes it, or with whole milk, greek yogurt, or even cottage cheese. Preparation - you can make my recipes with an ice cream maker, or with a simple ziploc bag. Simple and easy.Ingredients - know your boundaries. If your diet allows you to put it in a protein shake, you can put it in your ice cream.Here's one of my favorite Protein Ice Cream recipes, and you can find TONS more on my website (click here).

I'm not gonna lie. It's darn hot. I mean DARN hot. We're "enjoying" 108 degree days here in Scottsdale, and with little to no humidity, it's much like opening the oven door, after it's been set to broil, and singeing your eyebrows. Hot. While AC is a wonder, there's nothing better than ending the day with a big bowl of creamy ice cream, especially when that ice cream moves you closer to your goals. Most often, a training diet is extremely limited - but the protein shake is nearly always a constant. My ice cream recipes are based on the simple protein shake, but I've branched out from there - offering recipes that taste fantastic, and include ingredients that have no caloric or macro impact, but provide a variety of flavors that keep competition diet from being bland and boring. A few tips - Casein (a type of protein) will increase the 'creamy' in ice cream. You can add casein either with a protein powder that includes it, or with whole milk, greek yogurt, or even cottage cheese. Preparation - you can make my recipes with an ice cream maker, or with a simple ziploc bag. Simple and easy.Ingredients - know your boundaries. If your diet allows you to put it in a protein shake, you can put it in your ice cream.Here's one of my favorite Protein Ice Cream recipes, and you can find TONS more on my website (click here).